Fiber: a carbohydrate that cannot be digested, this powerhouse is a key nutrient that most Americans are lacking. Fiber is found in whole grains, legumes, fruits, and vegetables. It is recommended that people consume 25 grams of fiber each day for a 2,000 calorie diet to receive its health benefits. It’s not just us, dietitians everywhere love fiber for its role in weight loss and optimal body function.

1. Keeps You Full: Fiber constitutes the products of the plant that your body cannot digest. There are two types, soluble and insoluble, both are important for a healthy body. Soluble fiber retains water, making you feel fuller, longer. It also helps to reduce your bad LDL cholesterol and help control blood sugar levels. This type is found in fruits and legumes, but predominately in oats, which happens to be the main ingredient in all our granola.

2. Aids Digestion: Unlike soluble fiber, insoluble does not retain water, making it easier to move quickly through your digestive system. A diet rich in whole wheat, whole grains, vegetables, and water will help you reduce bloat.

3. Fights Disease: Studies have shown that a high intake of fiber is associated with a lower risk for cardiovascular disease due to good blood pressure and cholesterol. It has also been shown that fiber has been linked to a reduced risk for certain cancers like breast and colon.

4. Regulates Blood Sugar: According the Nutrition Source by Harvard School of Public Health , a low fiber diet has been seen to cause spikes in blood sugar, which can significantly increase risk for developing type 2 diabetes. For those who already have type 2 diabetes, foods that are high in fiber have a lower glycemic index, meaning a more stable blood sugar level.

February is heart-health month, and nope, this post has absolutely nothing to do with roses or Valentine’s Day. We’re talking about your ticker, that vital organ that pumps blood to your entire body. By now you may have heard that cardiovascular disease is the leading cause of death in the United States; as a cardiac transplant dietitian I’m here to share some diet and lifestyle tips you can do today to help improve your heart-health. Your heart will thank you down the road.

1. Hold the salt: Excess salt or sodium contributes to high blood pressure, a major risk factor for heart disease. Salt lurks in loads of processed foods like canned soups and sauces, frozen dinners, packaged ramen noodles, cheeses, sausage, bacon, and deli meats (just to name a few). Read nutrition labels carefully to become a sodium sleuth, and try capping you daily intake to no more than 2,300 milligrams. Some good news? Oat My Goodness has no added salt, and each flavor has less than 10 milligrams of sodium per serving!

3. Get the 411 on fats: To sum up the most recent research, aim to limit foods high in saturated fats (like whole milk and red meat) and avoid trans fats (found in stick margarine and some packaged pastries). In their place, focus on eating beneficial unsaturated fatty acids that play a role in lowering your cholesterol levels and reducing risk of heart disease. Foods like fish, nuts, flaxseeds, chia seeds, and olive oil can help you get your daily dose.

4. Fill up on fiber: Found in fruits, vegetables, oats and whole grains, fiber binds to cholesterol and takes it out of your body before it is absorbed. It also helps you feel full and maintain a healthy weight. Looking for a fiber-rich breakfast? Try pairing your Oat My Goodness granola with plain Greek yogurt, berries, and chia seeds.

5. Stand up for your health: Literally, stand up. Many studies suggest that more time sitting is linked to increased risk for heart disease. Find ways to stay on your feet during the day like standing while talking on the phone, waiting for the subway, or sending work emails.

6. Schedule a checkup: Head to your doctor and ask about your blood pressure and cholesterol. Optimal blood pressure is less than 120/80 mm/Hg and total cholesterol should ideally be less than 200 mg/dL. Don’t forget to talk to a Registered Dietitian for more specifics on how your diet affects your overall health.

Directions: Preheat oven to 350 degrees. With mixer on high, beat together butter and sugar until smooth. Add egg, and beat until completely combined. With mixer on low, add flour, and mix just until incorporated. Add Sunrise granola just until incorporated. Roll dough into 1 inch balls. Place on baking sheets, at least 2-3 inches apart. Gently press thumb in the center of each ball. Heat jam until liquefied; spoon about 1/2 teaspoon into each thumbprint indentation. Bake until cookies are golden brown around edges, 18 to 20 minutes. Let cool on a wire rack.

It's standard to eat granola as a sweet breakfast, but we figured why not try it in a savory preparation? A little crunch on top never hurts. We highly recommend this dish for your next dinner party. It's an easy side dish that will be sure to impress all your guests!

Heat your oven to 350 degrees, and while it’s heating, prepare your carrots. In a heatproof dish covered with parchment paper, drizzle a tablespoon of olive oil over 6 or 7 cleaned and peeled carrots. Sprinkle with a pinch of salt, 1 teaspoon of cumin and ½ tablespoon of brown sugar. Rub the mixture to coat the carrots, and bake until tender and browning in spots (approx. 1 hour) Make sure to toss them every so often. In a separate dish, mix 1 tablespoon of salted yogurt (e.g. Sohha) or plain Greek yogurt with a pinch of salt +1 tablespoon of milk. Mix until it’s the consistency of heavy cream. When the carrots are done, plate, drizzle with the yogurt, and sprinkle with a tablespoon or two of Sunrise granola.

We love fresh pressed juice and we love breakfast bowls, so we decided to get creative on you.

Left with all this pulp after making a batch of fresh juice? Well, have found a solution to incorporate the leftover pulp into our morning bowl of granola and yogurt!

In a powerful blender (e.g. Vitamix or BlendTec) blend the following: 1 pineapple, 2 beets, 2 large carrots, 1 pear, a 1-inch knob of ginger, 1 blood orange (peel removed), 1 lemon (peel removed) and ½ cup of pomegranate juice. You may have to do this in batches to accommodate all of the fruit and vegetables.

Pass the juice through a strainer, using a spatula to help the process along. You’ll end up with 4 cups of red juice, and a few cups of juice pulp.

Stir the pulp into coconut-flavored yogurt (e.g. Siggi’s) for a tropical feel, and top with Oat My Goodness Sunrise granola. Enjoy!

Summer fruits are our absolute favorite, so we have been taking advantage of them anyway we can! I made some cherry preserves that I cannot wait to enjoy for breakfast and dessert. It was so simple to make and turned out delicious!

1 pint of fresh red cherries

4 tablespoons of sugar

1 tablespoon of vanilla extract

Pitt the cherries. On medium-low heat, bring the cherries, sugar, and vanilla extract to a simmer. Allow cherries to soften, which should take about 30 minutes. Once the cherry juice has thickened, remove from the heat.

My favorite way to enjoy this treat is over a grilled peach and a scoop of vanilla ice cream. Sprinkle Vintage granola on top and there you have it.. a delicious summertime dessert that is sure to impress your guests!

Warby Parker is what I call inspirational, as a brand and as a company. Not only is their business model amazing, but their team is also comprised of accomplished and unique individuals. We served them breakfast on Tuesday and had so much fun meeting such an awesome group.

If you haven't noticed, I eat the same breakfast (OMG granola) every morning. I had to spread the love, so we served our granola just how I like it. Everyone made their own personalized bowl of goodness: plain or vanilla yogurt, berries, and their flavor of choice. Thank you for having us Warby Parker!

Oat My Goodness was recently featured in an "Immaculate Infatuation" post on Instagram! As big fans of Infatuation we are both extremely excited and honored. We are beyond happy to receive the recognition from the folks at Infatuation and hope we can spread the granola love elsewhere as well. Thanks again for the support! We always love some homemade #eeeeeats.